Football Conditioning Tips

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How to Increase Your Speed

Here are some ways to improve your speed:


That’s right. Lift weights. You might think that lifting weights will bulk you up and slow you down, but that is not the case. Lifting weights helps to strengthen your leg muscles. Stronger leg muscles apply more force to the ground when you dig in to run. This allows you to have long strides and cover more ground. This, combined with an increased strike rate (how often you cycle your legs) will increase your speed.


This exercise works the legs in the same manner that a stride does. The hip flexors will open up and give you more range of motion as your leg muscles strengthen.

Aqua Running

You are working on increasing your strike rate with this exercise. Aqua running is exactly that – running in water. Deep water, to be exact. Before you get in the water, time how often your right foot touches the ground when you are running. Then run in the water, concentrating on bringing the foot down faster. Your strike rate will be less but the effort will reveal itself when you try the drill again on land. You will gradually see your strike rate increase.


Condition like a Football Pro

Everybody knows you need cardio to get fit and resistance to see definition. But is that all? Does achieving a football player’s body require nothing more than a few push-ups?

Definitely not.

There are lots of ways to get fit, but certain conditioning drills will help you get that football player’s body you want. Here are 5 ways to condition like a pro football player and see the results you’ve been looking for:

Running Stairs

This is cardio and endurance wrapped into one, with a little agility and dexterity on the side. Running stairs is one of the best workouts for your legs and abs, providing cardio benefits as well as toning effects. It hurts, but it’s worth it.

Sprint/Stride Drills

Interval training to the max. Football players often use this drill to increase their speed and response. You can do this on a treadmill as an interval training exercise. Push yourself hard for 30 seconds, then back off and walk your recovery for another 30 seconds. Then do it all over again.

Body Weight Circuit

Lifting heavy isn’t the only way to condition yourself. Body weight exercises work too. Try some planks, sit-ups, pushups, and dips for a circuit. Do 3 rounds of 15 reps each and see how tight you’ll get over time.


Adding weights to your regimen will give you the muscle you want to see. A combination of incline bench presses, overhead presses, lateral raises, weighted squats, pull-ups, rows, shrugs, dips, and core work will sufficiently cut you up.


That’s right. Stretch. Many athletes incorporate yoga into the regimen to keep themselves limber. Being limber helps you gain strength and speed.

If you want to look like a pro, you have to work out like a pro. Grab your towel and get started.

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Jerry Mayo